Deadlift & Posterior Chain

The deadlift is a compound exercise that involves lifting a loaded barbell or bar from the ground to the level of the hips, then lowering it back to the ground. To perform a deadlift, stand with your feet hip-width apart, with the barbell over the middle of your feet. Bend at the hips and knees to grip the bar with your hands just outside your knees. Keep your back straight, chest up, and shoulders back. Engage your core and drive through your heels to lift the bar by extending your hips and knees. Stand fully upright with the barbell in front of your thighs. Reverse the movement to lower the bar back to the ground, maintaining control throughout.

Use a specialized machine to work the posterior chain by raising your legs from a prone position.

Kneel holding ab wheel, roll forward extending body, roll back contracting abs.

The Seated Row is performed by sitting on a rowing machine or a seated cable row station. Begin by sitting with your feet firmly placed on the footrests and your knees slightly bent. Grasp the handles with an overhand or neutral grip, keeping your back straight and chest up. Pull the handles towards your torso by retracting your shoulder blades and bending your elbows. Keep your elbows close to your body as you pull. Pause briefly when the handles reach your torso, then slowly extend your arms back to the starting position, maintaining control throughout the movement.

Hold a plank position on your forearms to engage the core muscles.

Sit on the ground with your upper back resting against a bench or elevated surface, knees bent at approximately 90 degrees, and feet flat on the floor. Place a weight (such as a barbell or dumbbell) across your hips for added resistance if desired. Drive through your heels to lift your hips upward, squeezing your glutes at the top of the movement until your body forms a straight line from shoulders to knees. Lower your hips back down in a controlled manner, maintaining tension in the glutes throughout. Keep your core engaged and avoid overextending your lower back during the movement.